New York City’s most populous borough placed gracious host to thousands of runners at Saturday’s Rock ‘n’ Roll Brooklyn Half Marathon. Smiles and high fives were never in short supply at the race’s finish line in beautiful Prospect Park amid the beauty and splendor of New York City in the fall.

The men’s race was a thrilling sprint to the finish among three New York City residents. Twenty-seven-year old Tadessa Dabi ended up edging out rival Tekeste Nekatibeb right at the line. Both runners clocked 1 hour, 4 minutes and 44 seconds. Fikadu Teferi, 23, was third in 1:04:51.

“The race was good,” said Dabi, who admitted afterwards that he edged out his fellow teammates from the local West Side Runners club. “The weather was great. It helped me run fast. New York is beautiful.”

Fourth place was awarded to one of the pre-race favorites: Jared Ward. The 28-year-old Kaysville, Utah, resident had placed sixth in the Olympic marathon in August in Rio and had said before the race that he had lower expectations for his Brooklyn showing, given that his Olympic race was less than two months ago.

“This was a good workout for me,” Ward admitted afterwards.

After grueling weeks of running 120 miles, Ward had been taking a rest break and is now starting to get back into shape. After his half marathon on Saturday, Ward reflected on his amazing Olympic performance.

“I feel very blessed for my showing at the Olympics,” he said. “Wearing the USA jersey was motivating. They pulled me through the tough miles.”

But despite the fact that Ward didn’t make it to the podium in Brooklyn didn’t mean he didn’t have a good time.

“It was an awesome course,” he said. “It’s fun. I’d love to come back. The out-and-back nature of the course meant more people were cheering for me when I was coming back in. I got a lot of high fives out there.”

The women’s half marathon was a much more decisive affair with Bizuwork Kasaye breaking the finish-line tape in 1:17:22—more than 2 minutes ahead of second-place finisher Mihiret Anamo Antonius (1:20:04). Alex Roudayna De La Hau was third in 1:20:43.

Joining the participants in the race on Saturday was Nev Schulman the host of the MTV show Catfish, who PR’d on the speedy Brooklyn course.

“It was the best race of my life,” he said. “I wish I could have run slower so I could have enjoyed it longer,” he joked. Schulman loves the concept of running’s simplicity. “I travel a lot, so I stay in a lot of hotels and all I need is a pair of running sneakers and you can get out there in the morning. You can clear your head and start your day right. It’s really changed my life. Particularly the Rock ‘’n’ Roll races. You see all kinds of people out here. The energy is great with the bands. It makes it a blast.”

One of America’s best distance runners, the 28-year-old BYU graduate not only qualified for the U.S. Olympic Marathon team in Rio, but he finished in an amazing sixth place there. Clocking in at 2:11:30 for the 26.2-mile race, a personal record in far-from-ideal racing conditions.

For Ward, this weekend’s Brooklyn race is as much about the fun and seeing the “Big Apple” as it is about running fast.

“I’m excited to be in New York City, representing my nutrition sponsor and Rock ‘n’ Roll Marathon Series partner GLUKOS Energy,” Ward said. “There’s a special feeling about being here. It’s also a great race because I will get a gauge to see where my fitness is at.”

Ward, who’s coached by two-time-Olympic marathoner Ed Eyestone, says he’s been taking a bit of a break from the grueling speed work and tempo runs that he had to string together prior to Rio and has been re-building his base for the fall.

“I’ve been back at it for the past few weeks,” he said. “I’m certainly not in the best shape of my life, but I’m thrilled to race again.”

Ward admits that his impressive Olympic showing was in less than ideal conditions and is confident that there is much more in store for him.

“I want to get into a fast marathon in the next few years and see how fast I can run in better conditions,” he said. “But there are still things I want to do. I haven’t run the Boston Marathon or the New York City Marathon. I want to build these types of races into my calendar for the next few years.”

Specifically, however, Ward isn’t fully committed to his next 26.2-mile race. He says he and Coach Eyestone are looking into perhaps a spring 2017 marathon, but aren’t sure yet. In fact, he says he believes he has unfinished business on the track and would like to see what he can do on the oval.

Still, the roads have a place in Ward’s heart. “The road running world is so fun, because they close down the street and I get to tour these cities while I race,” he says. “It’s a fun way to see America.”

This weekend won’t be his first Rock ‘n’ Roll event, but it is his first one in Brooklyn.

“The Rock ‘n’ Roll races do an incredible job of bringing the experience to the runner,” said the Olympian. “When I ran Seattle earlier this year, I was blown away with how everything felt along the way—from the start line to the bands, to the community outreach, to the finish. They do a great job of delivering the race to the runners.

“They also have GLUKOS Energy on course, which is a huge benefit to the participants. The GLUKOS Energy Gel I took in my last 5K of the Olympics helped me move up and finish my race strong.” GLUKOS Energy is the Official Gel & Gummies of the Rock ’n’ Roll Marathon Series, which will be available for all participants at mile 9.2.

Pace-wise, Ward hopes to run around 65:30 this weekend. He says he’s in a “building phase” and will be pleased going out at the kind of tempo he ran in the Olympic Marathon.

“I’ve been running, but haven’t done the type of workouts to make me sharp, so I will be happy with anywhere in the 65 to 66-minute range,” he said.

Joining Ward in Brooklyn will be a contingent of local elite runners who should make Ward’s victory far from assured. Tadesse Dabi, a 27-year-old Bronx resident is a local ace, having placed top two in all the New York Road Runner races he’s entered this year. Dabi has been excelling at distances shorter than the half marathon, having set personal bests in the mile, 5K and 10K all this year.

Also in the mix on Saturday is Tekeste Nekatibeb who lives and trains in the region. The 36-year-old, who owns a 1:02:12 personal best in the half marathon, won the NYRR Bronx 10 miler last month.

TheSynchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon starts on Saturday, Oct. 8 at 7:00 a.m. The course will begin outside the iconic Brooklyn Art Museum and head out along the city’s tree-lined Eastern Parkway then back on Kingston Avenue in the first two miles. Between the second and third mile, participants will make a left onto Washington Avenue and get some great visuals of the fall foliage in Prospect Park on their right.

Organizers have made several other key improvements to the participant experience. Additional security screening checkpoint entrances have been added for a quick and easy entrance into the corrals. To minimize the stress of finding a bathroom before the start, more than 210 porta-pottys have been added to the start line village. Lastly, the gear check area has been moved closer to the start line in Grand Army Plaza, for easy access to drop off items participants will need post race.

In true Rock ‘n’ Roll fashion, more than 20 entertainment stages will line the race route, concluding with a celebratory finish line festival and post-race Toyota Rock ‘n’ Roll Concert Series headlined by Brooklyn band, Here We Go Magic at the Nethermead in Prospect Park.

After Sunday’s incredible finish at the annual Rock ‘n’ Roll San Jose Half Marathon, there was no doubt whatsoever that success there runs in the family. Shadrack Biwott, brother of former champion and current course-record holder Duncan Kibet, won the 13.1-mile race. The 31-year-old blazed the scenic and super-fast course in downtown San Jose in one hour, 1 minute and 55 seconds.

Biwott, a U.S. citizen and former University of Oregon All-American, is currently training in Mammoth Lakes Calif., under the watchful eye of Andrew Kastor of the Mammoth Track Club.

“I felt amazing,” Biwott said afterwards. “I honestly didn’t know the pace I was running at the beginning. My first mile was 4:41 and I said that I might as well keep running like this if I can.” Biwott says he saw his coach out on the course and he offered some encouragement. “He said, ‘Shaddy,you look good. Use your arms. Look up. Have fun,’.”

Biwott made his move at mile 5 when he dropped eventual-second-place finisher Patrick Smyth.

“I felt great. Once I saw the [lead] truck. I chased it down. I kind of fell asleep around miles 10, 11, and 12, but then I woke up and told myself to push it.”

Sunday’s race was a tune-up for Biwott before the New York City Marathon next month. “Today’s race tells me I’m on the right track for it. I have another 4 weeks for hard training then I’m going to taper and see how it goes.” Biwott says he won’t race any more before New York. “Today’s effort felt easy for me. I’m very happy with the race.”

Second-place finisher Smyth clocked 1:03:21, while Daniel Tapia of Mammoth Lakes was third in 1:04:13

The women’s half-marathon was also a similar race with a dominant winner. Kenya’s Sally Kipyego crossed the finish line first in the heart of San Jose with a 1:09: 53 showing.

“It was a good day. The conditions were perfect,” she said. Like Biwott, Kipyego stuck with a pack that included rival Sara Hall until mile 5 “I just ran the last 8 miles by myself. That was a bit difficult.” Kipyego admitted afterward that she went into the race with tired legs to see how she felt. “I was pleased with that,” she said. “Going under 1:10 was good.” Kipyego, who trains in Flagstaff, Arizona, will be racing the New York City. “This race tells me that I’m strong,” she said. “I think I can run faster.” For New York, she says she just wants to be competitive and have a “solid race.”

Second place was awarded to Sara Hall, who is also preparing for the New York City Marathon and had been using the race to tune-up for her November marathon where she is hoping to break the 2:30 barrier. Hall’s time was 1:12:47. Lyndy Davis was third a full 6 minutes behind in 1:8:47.

Legendary 49er running back Roger Craig took part in the half marathon. The man with three Super Bowl rings helped San Diego resident Kelsey Jess finish the race.

“He’s one of the greats,” said Jess. “It was inspiring to cross hand-in-hand with him. It doesn’t matter where you come from. We all have that same goal in mind. At mile 6 or 7, I was struggling. He was like, ‘Girl, you got to get going.’.”

“That’s what we do these races for,” said Craig. “It was an amazing day. The weather was perfect.” Craig is one of the race’s co-founders and is proud of this incredible achievement. “When you run it, the neighbors come out and say, ‘Thank you for bringing this race to San Jose’.” Craig says the runners are the same way. “Competitor is just an amazing company. You guys make impacts and change people’s lives. About 5 years ago I ran with a woman who had cancer. Last year, she came to my race, for its 10th anniversary. She said to me, ‘Roger, I’m cancer free.’ We both started crying.” Craig ran the race, his 40th half marathon/marathon with his son. “He crushes me every time we run,” he said. “Distance running keeps me active and motivated with everything I do with life. It keeps you setting goals. It motivates you. I like that.”

Weather in the city called the “Capital of Silicon Valley” on Sunday couldn’t have been more perfect with temperatures at the start in the high 50s and light winds—a beautiful, crisp fall day in the Golden State. Finishers were welcomed along the roads by numerous bands and cheer zones. The Rock ‘n’ Roll excitement kicked off with a Kids Rock race and 5K on Saturday. A 10K was also held in conjunction with the half marathon.

Running most of the race alone, Kenya’s Augustine Choge powered through 13.1 miles to win this year’s edition of the American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon. The 29-year-old broke the finish-line tape in front of the city’s iconic Philadelphia Museum of Art in a blistering 1 hour, 3 minutes, 25 seconds.

For Choge, his first attempt at the half marathon was all about participation. “Even though I ran most of it alone, I felt connected to all of the people in this beautiful city who came out to cheer for me and other runners,” he said. “I felt good. This was my first time racing this distance and I think it is a good first step.”

Despite covering the course at an average of 4:51 per mile, Choge had enough energy at the finish to make the rounds among the fans, giving them high fives and stopping to take photos with them. “I am proud of them,” he said the spectators. “They encouraged me. Without them here, I could not run as fast by myself.”

Choge’s only rival was fellow Kenyan Stephen Sambu who was wearing the No. 1 bib. Sambu ran stride-for-stride with Choge until the 10K mark (reached at 30:00), when Choge made his move, leaving Sambu in his wake. Sambu eventually dropped out of the race, saying he felt dizzy.

Second place in the men’s division went to American Scott Smith of Flagstaff, Arizona. Smith, who has already won a Rock ‘n’ Roll series race in San Diego, said afterwards that he wanted to win in Philadelphia. “I’m a bit disappointed in not winning, but I’m pleased with second.” Smith’s time in Philadelphia on Sunday was 1:05:03. “The course was great,” he admitted. “It was a bit hilly and today was a bit humid, but Philadelphia’s a great city. I love it here.”

Third place also went to an American: Jeffery Eggleston. The Boulder, Colo., resident clocked 1:05:19 for the 13.1 miles that wound throughout the most-scenic parts of Philadelphia.

The women’s half marathon was a much closer affair with Ethiopia’s Buze Diribe coming through the tape in 1:11:50. Her nearest rival was American Neely Spence Gracey, also of Boulder, who was 17 seconds behind (1:12:08). Third place went to Frances Koons (1:15:31).

Diribe was especially pleased with her performance on Sunday, improving her personal best by over a full minute. “I could not be happier,” she said shortly after her triumphant finish. “I think the course was fast and it was much fun.”

For Spence Gracey, the post-race reaction was more grounded.

“Today was all about coming out here to get ready to run [the] New York City [Marathon] in November and I was able to do that.” Spence Gracey admitted. “I got exactly what I needed here. I just need to stay healthy for the next 7 weeks and I should be in great shape.”

Spence Gracey said she also had a lot of run along the way. “You know, Rock and Roll always puts on a great show and today was no exception. I loved the bands and I loved the course. It’s always a pleasure and honor to run in these races.”

Elite runners aside, thousands of other participants took to the streets of Philadelphia on Sunday. Conditions for this race, the ultimate kick off to the fall marathon season, are nearly always ideal and today was no exception. Temperatures in the low 70s and partly cloudy skies kept runners cool and happy. Rock ‘n’ Roll races always come with plenty of entertaining bands and cheer zones. On Sunday, many of the musicians wore Philly Eagles jerseys and there was more than one Rocky sighting along the scenic course, which winds around the beautiful Schuylkill River along Kelly and West River Drives and ends at the foot of the Art Museum. Alternative music band Guster took to the stage at the finish-line festival and gave all the Philadelphia runners and spectators a good reason to dance at the end of their race.

The 2016 Rock 'n' Roll Brooklyn Half Marathon will have a new start line in front of the Brooklyn Art Museum. Photo: Ryan Bethke

On any given day, running through Brooklyn can be a real treat. The famous New York City borough is full of incredible sights—from the gorgeous foliage throughout the borough’s Prospect Park to the stunning architectural gems in its brownstones that line its iconic streets. But on Oct. 8, running through Brooklyn will be better than ever with the Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon, thanks to a new course and several other key improvements to the overall racing experience.

Given some of the challenges participants experienced at the start last year, organizers immediately began working on changes that were needed to make this event even better, including adjustments to the pre-race experience before the starting gun sounds. The race’s start line will now be conveniently located outside the iconic Brooklyn Art Museum, and corrals will line up on Eastern Parkway, avoiding any congestion around the Grand Army Plaza area. Additional security screening checkpoint entrances have been added for a quicker and easier entrance into the corrals. And to minimize the stress of finding a bathroom before the start, additional porta pottys have been added in the start line village. Lastly, the gear check area has been moved closer to the start line on Flatbush Avenue near the library, for easy access to drop off items you’ll need post race.

Besides these key logistical improvements, the race has also undergone a slight course facelift. Course operations director Ted Metellus has been front and center with the new design and says the impetus for the change was to make the experience a better one for participants and their loved ones.

“We wanted to simplify the security screening process to the corrals at the start,” said Metellus, adding that the change was a win-win for everyone. “The NYPD and the Office of Special Events supported us, because the new course provides participants easy access to the start and gear drop.”

The key changes focus on the start and opening miles. Runners will line up next to the museum and then head out along the city’s tree-lined Eastern Parkway and then back on Kingston Avenue in the first two miles. Between the second and third mile, participants will make a left onto Washington Avenue and get some great visuals of the fall foliage in Prospect Park on their right.

Elevation is everyone’s friend at this point in the race. Runners will experience some nice descents at the start and right after the 2-mile mark (100-plus feet). By mile 3, Metellus says runners will be back on the 2015 course along Ocean Avenue filled with trademark NYC architecture of historic brownstones and beautiful apartment buildings. Elevation-wise, miles 4 to 8 are all about cruising on flat pavement and checking out the best parts of Brooklyn while jamming to entertainment along the sidelines.

The course begins to get challenging from mile 10 as runners turn into beautiful Prospect Park. A steep uphill awaits at mile 11, so runners should be sure to save “gas in the tank” for this final stretch, but the views of the park and the roar of the crowds near the finish line should help. The course flattens out in the final mile as a stunning finish line awaits everyone in the heart of one of New York City’s most charming green spaces.

“The Rock ‘n’ Roll Brooklyn Half Marathon course offers a little bit of everything in an urban course,” Metellus said. “It’s got its climbs and its descents. It has its straightaways and its turns. But during it all, you will be running down tree-lined streets and through a beautiful park.”

In addition to all the improvements this year, there are also a lot of great things from last year’s Rock ‘n’ Roll Brooklyn Half Marathon that will remain the same. This race is one of the only running events to exclusively shut down major streets and landmarks in New York City’s most populous borough, which means runners will get an intimate and exclusive experience as they bound through parts of the Big Apple.

More good news: even more entertainment and cheer squads will be along the course than last year. So if you’re considering Brooklyn, don’t hesitate.

The finish line at Sunday’s Humana Rock ‘n’ Roll Chicago Half Marathon was nothing but smiles. The annual race, held in the “Windy City” was celebrating its eighth anniversary and thanks to optimal mid-summer conditions with temperatures in the low 70s and clouded skies to keep the heat in check, many participants were rewarded with new personal bests.

Flashing what could be the biggest grin of them all was Mexican Olympic team member Daniel Vargas who was the first runner to break the tape at the finish. Vargas, who wore bib No. 2, rocked the 13.1 miles in one hour, five minutes, and 55 seconds. Fellow countryman Fernando Cervantes came through at the finish line in Chicago’s Grant Park over a minute later in 1:07:00, while Andrew Lemoncello, the pre-race favorite with bib #1, was third in 1:08:55.

The women’s race was much more decisive as Neely Spence Gracey obliterated the field with an impressive 1:12:26—a full four-and-a-half minutes ahead of second-place finisher Chirine Njeim (1:17:00). Third place went to Jessica Watychowicz (1:18:03).

“I was really happy with today. The cloud cover helped,” Spence Gracey said afterward. “I had some guys out there helping me keep with the pace. I didn’t have to run alone until the last three miles. I can’t complain for sure.” Gracey says she will be running her third Falmouth Road Race next month in May and that she is undecided what she will be training for in the fall. “I appreciate coming to these Rock ‘n’ Roll events, because they help prepare me for other races.”

Spence Gracey admitted that she hadn’t spent much time in Chicago since she was 11 years old and today’s win allowed her to experience the city in a whole new way. “Rock ‘n’ Roll puts on such great events, it’s so cool to come to all these amazing cities and race. I love the energy here at these races. I love the music. It gets me going and keeps me focused out there.”

Probably the top highlight of Sunday’s race was Julia Webb, who set a new half-marathon world record for pushing a jog stroller (1:22:57) by over 4 minutes.

The race was suspended for about 15 minutes due to lightning in the area before it resumed.

True to the Rock ‘n’ Roll experience, runners and their families got a musical treat at the finish-line festival in Chicago’s Grant Park as the headliner, Echosmith, took to the stage and got everyone on their feet with their popular “Cool Kids” song.

Since its founding, Seattle has been given many nicknames, but the one that really resonated with runners at Saturday’s Alaska Airlines Rock ‘n’ Roll Marathon and Half Marathon was Emerald City. With ideal temperatures in the 60s and partly cloudy skies, Washington’s most-populous region showed off its beautiful early-summer green hues for thousands of participants who got to take in a mixture of urban views of Seattle’s downtown, as well as stunning vistas along the city’s Lake Washington.

The courses for both the half and the full marathon this year were revamped with the start kicking off within sight of the city’s iconic Space Needle and the finish taking place at the home of the Seattle Seahawks, CityLink Field.

Jared Ward, the pre-race favorite, of Kaysville, Utah was the first to cross the half-marathon finish, clocking one hour, 6 minutes and one second. The 27-year-old Ward’s victory was a commanding one as the second-place finisher, Craig Hopkins, of Great Britain didn’t come through the finish until 1:08:08. Third place went to Jack St. Marie who finished five seconds later (1:08:13).

“It was beautiful out there,” said Ward. “The weather was awesome. I don’t know how many bands we had out there. I felt like I was smiling the whole way.”

Ward will be wearing the Team USA singlet at the 2016 Summer Olympic marathon in Rio in August and was using Seattle to gear up for his big Olympic race. He admitted that Saturday’s win was a good gauge for the 26.2-mile event. “I got a couple more months to get ready.”

Since qualifying for the Olympics, Ward said that his life has changed for the better. “I still wake up in the morning and ask myself if this is for real,” he admits. “I think it will hit me out there at the Olympic opening ceremonies as I take it all in. I fell really blessed.”

Ward has been logging 120-mile weeks with a handful of 25-mile long runs in the lead-up to the Olympics.

As a professional, Ward says that he isn’t used to the incredible festival atmosphere that comes with the Rock ‘n’ Roll brand. “The Rock ‘n’ Roll team does a great job making it an amazing experience for all the runners. You have all the bells and whistles. You have a fantastic start and finish and great bands along the way. I’ve always loved Seattle.”

Kara Ford was the first woman to cross the half-marathon finish in 1:19:59.

“The race was fantastic,” said Ford. “The weather was perfect. It was nice and cool. The course was beautiful. I have to say that I’ve run several half marathons and this was one of my favorite courses to date.”

Ford, a Broomfield, Colorado resident said that Saturday’s victory was her biggest to date. “I don’t really have a competitive career. I didn’t run in college and started after I graduated.”

Ford raced Seattle as an opportunity to visit friends that live there. “I just liked the looks of the course. It’s a beautiful city and it’s so nice to be here.”

Monica Folts (1:23:56) and Liz Wilson (1:24:33) took second and third respectively.

In the marathon event, Samuel Hadgu of Eritrea broke the tape, clocking 2:26:02. His nearest rival was Jeffery Stein (2:33:07), while Andrew Ivanov was third in 2:34:53.

The women’s marathon champion was Sophia Liu in 2:53:47. Liu has been living in Seattle for the past 5 years and is a research scientist.

“I didn’t expect to win,” she admitted. “The bands really helped. There were so many people running and cheering for you. The course is beautiful. It wasn’t as difficult as I would think.”

Second and third went to Lisa Stelzner (2:56:13) and Nikki Leith (3:01:05).

An 8K was also held on Saturday with Alex Doran (27:40) taking the top spot for the men and Vanessa Trofimenkoff (30:31) prevailing in the women’s race.

Waiting for all finishers and their families at the finish line was the headliner band, The New Pornographers, who filled the Seattle air with their iconic song “Dancehall Domine” and gave everyone something to celebrate at the end of a thrilling and fun-filled day.

The TLT workout was a staple marathon session for Clara Peterson. Photo: www.photorun.net

The coach: Magdalena Lewy Boulet

The athlete: Clara Peterson, 16th at the 2012 U.S. Olympic Marathon Trials

When they did it: Peterson, who was a standout cross-country and track runner at Duke University, completed this workout as she was preparing for the California International Marathon in 2013. She ran this TLT workout six weeks before the race and ended up placing second in 2:35:50.

Why they did it: “I occasionally replace an easy long run with TLT to satisfy two workouts in one session [a long run and a threshold-paced run],” Lewy Boulet said. “This is a demanding session, but with great benefits. The inclusion of threshold running in the middle of 20-mile runs forces the running muscles to use up glycogen stores more rapidly than they would when running easy 20 miles.”

Lewy Boulet points out that you have the opportunity to practice fueling in this workout. Running at threshold pace after already completing 18 miles of running will make the marathon pace feel much more manageable on race day. Peterson also gained mental confidence by completing this session.

How they did it: Peterson started out with a 2-mile warmup. She then did 3 x 2 miles at threshold pace with 2 minutes of rest between each 2-mile repetition. She next ran 8 miles easy and then completed 2 miles at threshold pace. Peterson finished the workout with a 2-mile cooldown for a total of 20 miles. “Threshold ‘cruise intervals’ need to be run at proper intensity,” Lewy Boulet said. “They are meant to be comfortably hard, or about 83 percent of your VO2 max.”

How you can apply the workout: Admittedly, this is a hard workout. Lewy Boulet suggests instead of trying to keep track of miles, age group runners should focus on time. For example, marathoners should run 20 minutes easy for a warm-up and then run 3 x 15 minutes at your tempo pace (15 seconds faster per mile than your goal marathon pace) with 3 minutes rest between repeats. Then run 60 minutes easy and follow that with a final set of 15 minutes at tempo pace.

Conclude the workout with 20 minutes of easy running.

“This will provide you two hours and 40 minutes of quality running and prepare you well physically and mental for marathon race day,” Lewy Boulet said.

When they did it: According to Hudson, Ritzenhein completed this workout several times before he ran a personal best of 8:11.74 for the 2-mile run in 2007.

Why they did it: Hudson says this workout is a fantastic staple that can be used in almost any phase of training because the pace of the repeats can be modified according to fitness. Ritzenhein did this workout the week of his race and used it as a confidence booster. Because of the variability of speeds during the repeats, this workout gets the body used to “changing gears” — something runners have to do during a race in order to adjust to course elevation changes, keep up with rivals if a surge is injected, or execute a final sprint to the finish.

How they did it: Ritzenhein completed two sets of repeats that entailed doing the following in each set: 2 x 1.5-mile progression run with 3 minutes of rest between runs, followed by 8 x 200m with a 100m jog between reps. Hudson had Ritzenhein begin the 1.5-mile repeats at his goal half-marathon pace. After the first 800-meters, Ritzenhein picked up the pace to 10K race pace for 800m, and then finished the final 800 meters at 5K race pace. The 200-meter repeats were run at 3K race pace.

How you can apply the workout:Hudson’s take is that this workout is universally applicable to all middle- and long-distance runners. It’s also a workout you can run early in the season, when your fitness isn’t as refined, or as a confidence-building workout just before your race when you want to make sure you are ready to run your desired pace. The key, he says, is to remember where you are in your training cycle. If it’s early in the season, start slower on the 1.5-mile repeats. Don’t run any faster until you transition to the 200-meter repeats.

While in law school at the University of Arizona, the 31-year-old Burrell from Colorado Springs, Colo., who is now an attorney, managed to log up to 110 miles a week as he prepared to compete in the marathon. He even got in a 2-mile “walk” the day that his wife, Courtney, informed him that they were expecting the birth of their daughter, Shaylee. He owns a 2:13:26 marathon PR and was the top U.S. finisher at the 2015 IAAF World Championships (25th) last August in Beijing. He came in 13th place as one of the top American contenders at the 120th Boston Marathon on April 18. We caught up with Burrell on marathon training tips, how he manages a work/run life balance, and overcoming setbacks:

What’s your secret to a work-run-life balance?

Get up early. You have to decide what you are going to do for training long in advance. If your alarm goes off at 5 a.m. and it’s cold, you’re going to want to say no to running, but if you don’t give yourself that option you will be surprised what you can push your body through. Make the decision once and everything else will follow.

Who is your running hero?

My dad. He was an All-American at Idaho State. He taught me the importance of getting all you can out of running—but making sure that’s not all you have in your life.

Favorite carbo-loading food?

I will eat everything. I don’t pay too much attention to food because I don’t want to focus too much on being rigid with that aspect of my preparation.

Advice on handling the marathon wall?

Keep pumping your legs and don’t think about anything else. Pick your knees up and move your arms. Break the race up into checkpoints and focus on getting to the next aid station.

What does it feel like to wear a USA singlet?

I definitely get a sense of pride. I also feel a little bit of pressure. When I’m wearing that special singlet, I always go to the well and tear myself inside out because I don’t know how many times I will get that honor.

How do you overcome setbacks?

I just come back to the fact that I love competing more than anything else. What really fuels me is putting a solid training block together and then toeing the line with some of the best runners in the world to see how I stack up. I never know when my opportunity is going to come where I have a race that’s a highlight of my career. I train hoping for such a highlight.

Lindsey Scherf's effort-based endurance fartleks workout helped her win the Ottawa 10K after a runner-up finish at the U.S. 25K Championships. Photo: www.photorun.net

The coach: Mike Barnow, Westchester Track Club, Westchester, N.Y.

The athlete: Lindsey Scherf, runner-up, 2012 U.S. 25K championships

When they did it: Barnow has been coaching Scherf since she was 10. He had her doing these effort-based fartleks after recovering from foot surgery in May of 2011. Barnow says that Scherf “thrived” on these workouts during her recovery period. Just a year after her surgery, Scherf went on to finish second in the U.S 25K championships and then went on to win the Ottawa 10K in Canada a few weeks later.

Why they did it: Barnow’s primary goal was to keep Scherf healthy as she ramped up her training. She completed her effort-based fartleks on dirt roads as opposed to stressing her body on the asphalt roads or on the track, where the pressure of running fast is persistent. She started out with few repeats and when she got healthier, Barnow increased the reps.

How they did it: Scherf began with a very easy 3-4-mile jog that took place on a different section of dirt path or road than was used for the workout. After the warm-up, she went right into a 1 x 8-minute fast interval, followed by 2 minutes of jogging, then 1 x 6:00 of fast running and another 2 minutes of jogging, then 2 x 5:00 at the fast pace with 2 minutes jogging rest intervals.

Her fast interval pace was relative to the distance trained. At the time Sherf was working on her 25K fitness, and so she started her first 8-minute repetition at slightly faster than her goal pace for 25K. Her pace gradually increased with each repetition down to 3K-5K race pace for the final 5-minute session. After completing the workout, Scherf ran 1-2 miles for a cool-down and ended the session with light stretching.

How you can apply the workout: “Start out slow,” Barnow says. “It’s not important that you try to run a specific pace. The key here is to remember the race you are training for.”

If you are training for a marathon, don’t run your repetitions at 5K race pace; run them relative to your goal marathon race pace. Barnow is a believer in letting the pace in workouts come to you.

“Think of this workout as a practice,” he says. “Don’t worry so much about pushing the pace. Instead, use the races to go all-out. The name of the game is not to tie up at the end of your workout; it’s all about continuousness.”

Barnow suggests leaving the pace calculator at home when doing this workout. Runners should concentrate on maintaining smooth form throughout the entire workout as opposed to running exact paces. Barnow says this workout is excellent for runners who put a lot of pressure on themselves to train at certain levels since the pressure of hitting certain splits has been lifted.

Any professional knows that the best way to retire is with one final performance of a lifetime. Hometown hero Bobby Mack did just that at Sunday’s Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL. The 31-year-old Mack, who lives and works in North Carolina’s capital city, broke the finish-line tape for the 13.1 miles in a blazing one hour, eight minutes and two seconds—a full 35 seconds ahead of rival Christian Thompson who finished second in 1:08:37. Sunday’s victory was a repeat of his first-place showing at the race last year. The bronze in the men’s division went to Tibor Vegh (1:10:23).

“It feels good,” admitted a smiling Mack afterward. “I’m retiring from the elite side of the sport. I did it in my hometown and it makes things even more special for me.”

Mack said that he adjusted his pacing in the race to account for the hills in the final miles and ensure that he could have enough reserves left to surge to the win if need be. “I faded out in the final miles last year and made sure today that it wouldn’t happen again.”

The women’s half marathon was not as close as the men’s. Thirty-two-year-old Molly Nunn of nearby Winston Salem won in 1:21:17 and it was a full 90 seconds before her nearest rival, Kristina Vegh (1:22:47) came through for second. Nicole Esplin was third in 1:23:31.

“The race was fantastic. It was amazing,” said Nunn. “I was coming off a knee injury so this was a big if for me. My time was really good since I didn’t know what to expect. The course was great. I had run the City of Oaks race last here so I knew what to expect with the hills. This was a last-minute decision. I had emailed the elite director to see if she could let me in and she did, so I will definitely be running here next year and plan to run the Rock ‘n’ Roll Las Vegas later this year. I can’t wait.”

A full marathon was held in conjunction with Sunday’s half. Sean Zion of Cameron, North Carolina won the men’s race in 2:42:47. Brian Fowler (2:44:18) and Thomas George (2:47:26) placed second and third respectively.

“It was good,” said Zion. “I was feeling the hills at the end and actually had to stop a bit at mile 22. Good stuff.” Zion had hoped to run faster than his 2:42 showing, but was pleased nonetheless. “I’m happy with it,” he said.

Twenty-year-old Emma Astrike-Davis of Durham (3:00:43) prevailed in the women’s marathon by an 11-minute margin. Brittany Van Nielsen came in next in 3:11:00, while Amanda Knapp was third in 3:14:54.

“The weather was awesome,” champion Astrike-Davis said afterwards. “It was sunny and the fans were amazing.”

Astrike-Davis runs on the cross-country team at the University of North Carolina and divulged that she hadn’t run more than 13 miles in training recently. Several of her teammates came out to cheer her on at the end as well as her cousin and her cousin’s 3-year-old. “My cousin showed up at three different spots. They almost ran as much as I did and I want to tell them that I love them a lot.”

Conditions for Sunday’s race, 40 degrees and sunny, were chilly yet optimal for both the half and full marathoners. Temperatures had warmed up by the time the headliner band, St. Lucia, mounted the stage to belt out tunes for celebrating participants and their families.

Just ask anyone in the Raleigh running community if they know Bobby Mack and they are sure to flash a smile and a nod. The 31-year-old elite runner and North Carolina State University standout has put down stakes in the state’s largest city since 2006.

For the past ten years, Mack has logged thousands of miles throughout the greater Raleigh area with the same dreams of any elite runner: To win big races and consistently improve times. In 2011, he prevailed at the U.S. 8K Championships without a big-name sponsor like Nike on his singlet. Mack, who is proud of being called a “blue-collar” runner, ran for his local running store, Capital RunWalk, where he worked.

Since 2009, Mack has boasted an impressive array of performances as a professional. He’s an eight-time Team USA member and competed in the 2013 World Cross-Country Championships where the U.S. squad won the silver medal.

The road to victory won’t be easy for Mack on Sunday at the Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL, where he prevailed last year. He will square off against world-class Kenyans like Geoffrey Kenisi who’s 1:00:28 half-marathon PR is nearly three minutes faster than Mack’s 1:03:10. Another Kenyan, Josphat Kiptanui Too is expected to be in the mix as well with his impressive 1:02:00 PR.

But regardless of how Mack does in the 13.1-mile event, he’s sure to get plenty of smiles and cheers along the way for one key reason: Sunday will be his last race as an elite. Mack has decided to hang up his spikes and start a new career in retirement services for Fidelity. Mack is also starting a family as he and his wife, Carrie, are expecting their first child next month.

“I’m phasing out of that part of running—the professional part where I’m chasing times and the Olympics,” Mack admits. “I will still run as much as I can for fun. But the time commitment to it is going to change. I want to end my career in a special place to me, which is why I’m racing in Raleigh.”

Raleigh is near and dear to Mack’s heart. “I started my running career here and I met my wife here when we went to NC State,” he says. “I ran a lot of small races at the beginning and had a ton of hometown support. It’s that support that pushed me and kept me going in those early years. I’ve called it home and will continue to call it home.”

Mack says he’s in good shape for his last professional race. “This year I hope to run a decent time like sub-66 [minutes],” he says. “It’s hard for a competitive person like myself to enjoy a race, but I want to do that on Sunday. I want to use it to kind of reflect on my last true high-level race where I will be putting it all on the line. ”

Elites aside, thousands of other runners will be donning their racing flats to compete in both the Rock ‘n’ Roll Raleigh Half Marathon and full marathon on Sunday. The races kick off at 7 a.m. and takes participants from all over the country and the world through the scenic parts of the “city of oak.”

As with all Rock ‘n’ Roll races, great tunes will never be in short supply with St. Lucia headlining the stage at the Red Hat Amphitheater.

Sunshine and speed: those two words perfectly embodied the Carlsbad 5000 on Sunday. The 31st edition of the world’s fastest 5K took place with thousands of runners taking to the streets of one of California’s most scenic seaside towns.

The ultimate showdown for the day took place last with the men’s and women’s elite divisions that started after 11 a.m. Ethiopian Meseret Defar, a two-time Olympic gold medalist in the 5000 and the top-seeded runner on Sunday lived up to expectations to clearly dominate the woman’s race. The 32-year-old Defar’s time for the 5K was 15:02. Kenyan rival Caroline Kipkirui came across the line second in 15:13. Susan Kuijken of the Netherlands was third in 15:28.

“The race was good. The first kilometer was a little bit fast,” Defar recalled. “I didn’t run a very fast time, but the race was good for me.” Defar flashed a smile at the end and admitted that Carlsbad is her favorite road race. “It’s my favorite place. The fans are amazing. They cheer me on. I am so happy to be here.”

Defar is now setting her sights on preparations for the Summer Olympics in Rio later this year. “I will try to run the 10,000 at some Diamond League meetings before the Olympics,” she said.

In the men’s race, Joshua Cheptegei of Uganda held back speedy competitors to win in 13:24. Wilson Too of Kenya (13:29) and Debeli Gezmu of Ethiopia (13:38) were second and third respectively.

The big news in Carlsbad in the men’s race went to the American Bernard Lagat who, at 41 years old, was in prime shape to place fourth overall in 13:38 and better his own World Masters record by two seconds. “I’m always happy to come here in Carlsbad and compete,” Lagat said. “Thank you to the fans, too.”

Lagat now hopes to make yet another Olympic team. “I’m going to try and train and stay healthy before the U.S. Trials. I still want to run the 5000m in Rio, but my coach said we should mix it up a little bit and try the 10,000m and see if I can run a good time in May. If I run a good time like 28 [minutes] flat then I will be happy. But I’m a miler and to go up to a monster like a 10,000m will be a challenge.”

The day started with the men’s masters division. Forty-eight-year-old Christian Cushing Murray from Santa Ana, Calif., broke the tape first at the finish line in downtown Carlsbad in 15 minutes 11 seconds.

“I just knew it was a loaded field today,” Murray said. “I didn’t think there was one guy who could run me down; I thought there were five guys who could do it. I had never been more afraid.”

Murray said the race was thrilling down to the wire with rival Greg Mitchell doing most of the work. “We slowed down a bit and that helped because I knew I could kick. But on any given day, depending how the race plays out, I could end up losing this race 8 out of 10 times and I just got him.” Murray had been struggling with injury last year and dealing with the challenges inherent in trying to run fast at the master’s level. “Everyone is dealing with being old,” he said. “Everyone is banged and dinged up. You got to step on the line and put yourself in the position to win it.

Greg Mitchell from McMinnville, Oregon, came in 4 seconds later in 15:15, while third place was awarded to Jeremey Deere (15:18).

Julie Ertel won the women’s masters division in 17:30. “It was good. The weather was fantastic, but those gals went out much faster than I expected,” the 43-year-old Ertel who lives in nearby Irvine said. “My family used to vacation here. I love Carlsbad. I’m starting my vacation today. The crowds were great. There’s nothing better than running a 5K and have people cheering the entire way. You don’t get that at any other race.”

Second masters went to Janet McDevitt (17:33) from Bainbridge Island, Washington, and Renee Tolan of Clifton Park, New York took third in 17:37.

Nick Scarpello, a former Penn State standout, won the men’s 29 and under division in 14:31. “It was a great addition to the weekend,” he said. “The race went out quick. I wanted to try and stick with my teammates. It was an effort from start to finish. This has to be one of the best races in the country to compete in. The Rock and Roll series always does a phenomenal job with post-collegiate athletes like myself.”

Roosevelt Cook won the men’s 30-39 division in 15:17, while Julia Budniak was the first women in that age group (17:15).

Regardless of performance or time, all participants got to enjoy the same rewards at the finish line. Runners over 21 toasted their achievements in a beer garden sponsored by Pizza Port, while the headliner of the Toyota Rock ‘n’ Roll Concert Series, Betamaxxx, jammed on stage to 80s cover songs as part of the race’s finish-line festival.

Meseret Defar is a Carlsbad 5000 veteran with a world record and three wins (including here, in 2010). Photo: PhotoRun.net

Spring is a time for lacing up the flats and taking to the roads, and on Sunday some of the fastest runners in the world will be lining up in one of the most scenic locales, the seaside town of Carlsbad, California to compete in the ultimate pavement race: the 31st edition of the Carlsbad 5000.

In the women’s division, Ethiopia’s Meseret Defar will be the clear runner to beat. Defar, 32 years old, is arguably one of the best runners at the 5K distance ever, having won two Olympic gold medals in that distance on the track. The Ethiopian has dominated at Carlsbad three times. And in 2006, she set the still-standing fastest road 5K time in the world, 14:46. “I can’t believe 10 years have passed since I set the world record in Carlsbad,” Defar said. “A lot has happened to me on and off the track since then, but it remains a race which is close to my heart for many reasons”.

After her Olympic win in 2012, Defar took a hiatus from the sport to start a family. “Since the birth of our daughter Gabrielle last year I’m now back racing well and my indoor performances show me that I am ready to run well, run fast and hopefully post another quick time,” she said. “I’m excited for the rest of the year, I’m looking forward to Carlsbad as my next challenge before turning attention to the track and the Rio Olympics.”

Ethiopia’s famed rival, Kenya, will have athletes at the starting line on Sunday–most notably, the woman wearing bib F2, Caroline Kipkirui, who is a rising star in her country. The 21-year-old Kipkuri owns a 15:24 personal best for 5000m. Another Kenyan expected to give Defar a run for the money is former Florida State standout Violah Lagat who has run 15:35 for the 5000m and has been setting personal bests in the shorter distances (1500m and mile) this year, which might be indicative of speed for Sunday’s race.

The United States has two aces toeing the line: Alisha Williams of Golden, Colorado and Jen Rhines of Boston. Williams has a sub-15-minute personal best (14:58) and has shown versatility by running PRs in the 10,000m and the 10-mile last year. Jen Rhines is a three-time Olympian and set her PR in Carlsbad back in 2007 (15:21). She will be attempting to set a new U.S. Masters record (15:48) on the speedy and scenic course.

The Carlsbad 5000 is a signature Rock ‘n’ Roll event and isn’t limited to elites. In fact, the fun starts with the Junior Carlsbad pre-registration party on Friday. That next day, 1,500 young runners ages 12 and under will give it their best in 11 age-group races.

Sunday is all about the 5K as participants earn their finisher medal. Runners over 21 will have the opportunity to celebrate in style at the beer garden with some free brews thanks to Pizza Port. Live music, sunshine, cool ocean breeze, and plenty of on-course entertainment will make this year’s Carlsbad 5000m the race to be at this weekend.

Over 15,000 runners take off this morning in the "Big D." Photo: Rod Mar

The Lone Star State played host to over 15,000 runners at this weekend’s Humana Rock ‘n’ Roll Dallas Half Marathon and 5K. Conditions for both races couldn’t have been more perfect with start-time temperatures in the high 40s and sunny skies shining down on participants who lined up at the start line in the heart of Dallas.

Half marathoners ran a new course through Dallas’ Deep Ellum neighborhood, which is known for unique community displays of art. The iconic Margaret Hunt Hill Bridge was next before participants passed through the Bishop Arts District and then the Houston Street Bridge, where runners got their first glimpse of the city skyline. Bands and pom-pom-waving cheerleading squads lined the streets.

Reunion Lawn served as the new finish line for this year’s race and excitement was palpable as Benson Chesang of Kenya came down the final stretch to break the tape in the half marathon in 1 hour, 8 minutes and 45 seconds. Just nine seconds later, Dallas’ own Logan Sherman took second in 1:08:54. Third place went to Gabriele Zambrano of Fort Worth, Texas in 1:09:11.

“It was windy out there but that’s alright,” an animated Chesang said immediately afterwards. “I fell off at mile 8 and then started picking up and passing people. I picked up Logan [Sherman], and then passed him. Then he passed me, but I pressed it again.”

Chesang, who ran at the University of Kansas, was humble about his win. “I wasn’t really expecting to do it,” he said. “It was really exciting. It feels good. Not too bad at all. I wish I could win like this every weekend.”

The women’s race was must more decisive with 23-year-old Kelsey Bruce dominating in 1:18:10—over a minute ahead of her nearest rival.

“The course was hilly,” admitted Bruce, who attends nearby Dallas Baptist University and was the senior captain of her school’s cross-country team. “I looked at the elevation map. We had been doing hilly long runs so it wasn’t that bad. The game plan going in was to do my best.”

Second place in the women’s half marathon went to Whitney Bevins (1:19:17), while Melissa Christian took third in 1:19:53.

Blues Traveler jammed on stage at Reunion Lawn for medal-wearing participants and their families—a perfect send-off for a fun-filled weekend.

There’s a saying that everything is bigger in Texas, including at this weekend’s Humana Rock ‘n’ Roll Dallas Half Marathon and 5K, where more than 15,000 runners from all over the country and the world will toe the line in the Lone Star State’s third largest city.

One of the best American distance runners of all time, Ryan Hall, a two-time Olympian and the American half-marathon record holder will also be lacing up his shoes in Dallas. But Hall, who is 33 years old, won’t be at his usual place at the front of the pack. Instead, the 2:04 marathoner who recently retired from competition will be giving back to the sport by assisting the 7:00 per mile pace group in Saturday’s 5K and then the 8:00 mile pace group in Sunday’s half marathon.

“This is one of those things I haven’t gotten to do in my career,” Hall, a former All-American at Stanford University, told the Dallas Morning News last month. “It’s fun to run with people and help other people achieve personal bests and have great performances.”

Along with his blazing half-marathon record and his Olympic showings, Hall has also demonstrated world-class performances at the London, Boston and the New York City Marathons. His American-leading marathon time was clocked in Boston back in 2011 when Kenya’s Geoffrey Mutai went on to win in 2:03:52. Hall placed fourth that year.

Fatherhood has been consuming the time that Hall would normally have spent training, and he is looking forward to his half-marathon pacing duties with a bit of caution—noting that he hasn’t run that far since he retired. Still, Hall says he’s thrilled to be part of the experience.

“I can’t wait to be in Dallas with the Rock ‘n’ Roll Marathon Series for what is sure to be a huge weekend with two days of running and endless entertainment,” he said. “The Dallas running community is huge and I am really looking forward to being out on the course with my peers.”

The fun kicks off bright and early on Saturday with the Humana Rock ‘n’ Roll 5K at Fair Park. And on Sunday, it continues with the half marathon starting at 8 a.m.

True to any Rock ‘n’ Roll event, wall-to-wall fun and entertainment awaits runners from start to finish. Live, local bands will be playing along the course and high school cheerleading squads will be out waving their pom-poms at the runners as they make their way through the scenic parts of Dallas along a new course—starting at Young and Lamar Street and finishing at The Lawn at Reunion. Half marathoners will pass through the hip Deep Ellum neighborhood, across from the iconic Margaret Hunt Hill Bridge, to the Bishop Arts District and Houston Street Bridge.

The Rock ‘n’ Roll weekend festivities will culminate at the finish-line festival on Sunday where the ‘90s rock group Blues Traveler will jam for runners and their families.

“It is a once in a lifetime opportunity to run with a legend like Ryan Hall and we are thrilled to have one of America’s greatest be a part of race weekend in Dallas,” said Tracy Sundlun, SVP and co-founder of the Rock ‘n’ Roll Marathon Series. “With a new course and the addition of Ryan we are confident that this will be another epic year in Dallas.”

Washington D.C. has always been a city of beauty, but on Saturday, at the fifth edition of the Rock ‘n’ Roll D.C. Marathon and 1/2, the nation’s capital was especially scenic for 24,000 runners who turned out in gorgeous spring-like conditions to take part in the race.

After a heartfelt rendering of the national anthem within sight of iconic monuments like the Washington Monument, runners started out down the broad expanse of Constitution Avenue that runs alongside the National Mall.

Both the half marathon and the full were held together and the two lead packs quickly separated according to event.

Mizael Carrera, a Puerto Rican living in Addison, Ill., dominated the half marathon, clocking 1 hour, 6 minutes, and 17 seconds to break the tape in front of RFK Stadium with a wave of the hand. The 24-year-old had a huge day, setting a 2-minute PR and winning the race by a wide margin over second-place finisher, Carlos Jamieson (1:07:53). Third place was awarded to Andrew Brodeur who was overcome by Jamieson in a sprint finish to the line.

”The race felt good,” said champion Carrera afterwards. “I ran it alone, and didn’t run 1:05 like I had hoped, but I’m happy with it.”

Carrera, who before today, held a 1:08:08 half-marathon PR, is setting his sights on a 2:19 marathon so that he can represent Puerto Rico at the Summer Olympics in Rio. When asked how it felt to run pretty much the entire race alone, Carrera shrugged his shoulders and flashed a smile. “I was in great shape going into the race. It was fine. The only hard part for me was the big hill [at 10K], but I’m pleased with how I did.”

The first woman to cross the half marathon was Bethany Sachtleben who covered the 13.1 miles in 1:19:45, an average of 6:06 per mile. Sachtleben broke the finish-line tape wearing an “old school” yellow T-shirt that read “Mason Women’s Soccer.” Today’s victory was a thrilling experience for the 24-year-old champion from Manassas, Virginia. “Today was amazing,” she said. “These Rock ‘n’ Roll races are always a blast. There is so much support out there. I loved the course, especially when I passed the Georgetown Running Club. They pumped me up when I needed it.”

Second place in the women’s half when to Kerry Allen (1:20:10).

The third-place finisher, Hannah Eckstein (1:20:28), came across the finish wearing a “Run for St. Jude” tee shirt. “I have had some family members who have battled cancer and wanted to chip in to show my support,” Eckstein said. The 23-year-old, who works in Washington D.C. said she found out about the St. Jude Children’s Research Hospital after seeing an ad for it on the Metro. “I wanted to make today count,” she said. Eckstein ran her debut today and said she owes to her coach and members of the Georgetown Running Club. “It’s such a great team,” she said of them.

The men’s marathon went to Alfredo Arevalo Reyes, a Guatemalan citizen won in 2:30:05 while holding his country’s flag over his head. Reyes, an Olympian who boasts a 2:12 marathon PR, signed up to race yesterday and led from start to finish. “I have never run in a Rock ‘n’ Roll race before and I have to say this was the most fun I’ve ever had in a marathon,” he said through a translator. Second and third place were awarded to Steve Chu (2:34:11) and Dirian Bonilla (2:37:25).

The first woman to cross the marathon finish line was last year’s champion, Martha Nelson, who smiled when she saw her 2:58:09 finishing time. “I’m a born-and-bred Washington D.C. native, so it’s really nice to win this race,” she said afterwards. “The bands and the support on the course were great. It can get pretty lonely out there as a marathoner, so these kinds of things help.” Lori Nedescu (2:59:56) came in behind Nelson, while third place was awarded to Katie Moran.

A 5K was also held on Saturday. Dickson Mercer (16:10) was the men’s winner and Kendahl Melvin (20:56) prevailed in the women’s division.

True to the spirit of all Rock ‘n’ Roll races, runners and their families got their funk on at the Toyota Rock ‘n’ Roll Concert when Tower of Power took to the stage at RFK Stadium.

When They Did It: Training for the 2012 edition of the Rock ’n’ Roll San Jose Half Marathon, where Reyes finished second overall in a new PR of 1:03:30.

Why They Did It: According to Rubio, this workout “teaches athletes to better utilize lactate as a fuel by forcing the recoveries to be maintained at a solid effort between the more traditional harder mile repeats.” In other words, this is a continuous workout and better simulates a race, which affords runners no time to jog or recover.

“The volume of the workout lends itself to be most beneficial to 10K, half-marathon and marathon runners,” Rubio says.

How They Did It: The In/Out Miles workout should be run on the track. The session consists of alternating 1,600 meters or 1 mile (four laps) run at goal 10K pace with 1600m or 1-mile run 60 seconds slower. During his training for the half-marathon, Reyes typically ran four “fast miles” out of 7-12 miles total. For a 40-minute 10K athlete, an appropriate workout would be running a mile at 6:27 followed by a mile at 7:27, back and forth in this fashion for 7-12 miles total, not counting the warmup or cool down.

How You Can Apply The Workout: The key to this workout is to know how fast you should be running your “In” and “Out” miles. If you are at the beginning of your training cycle, err on the side of conservative. Beginners should start out with a four-mile session that includes two “In” miles and two “Out” miles. Gradually increase the total amount of faster miles and duration of the workout from week to week, working up to an eight-mile session that includes four fast miles two weeks before your goal race.

The Tarahumara of northern Mexico, of all the world cultures with a history of running, probably best deserve the top accolades for their achievements in the ultrarunning realm. After all, these proud Native Americans refer to themselves at the “Rarámuri,” which means “those who run fast” and have a long tradition of covering hundreds of miles on foot over the course of several days in order to communicate, trade and hunt.

Christopher McDougall’s bestselling book, Born To Run, featured these incredible runners, and due to their minimalist footwear, spawned a barefoot running movement. But, footwear and biomechanics aside, what sets these runners apart from the rest of the world? How are they able to run so far for so long? Here are four secrets of the Tarahumara you can use to apply to your own running:

1. Do not waste energy.

American ultrarunning legend Scott Jurek, who won seven straight Western States Endurance Run and set numerous American ultra records, spent time with the Tarahumara in Mexico’s Copper Canyon in 2006. He observed that nothing is wasted with these runners. “What really stood out to me when I ran with them is the efficiency with how they live their lives as well as the efficiency while running,” he says. “They are really about not wasting energy or calories. When I was in the Copper Canyon hiking with Micah True and the Tarahumara for 16 hours, I didn’t particularly notice that they had the perfect stride—not that they didn’t—but I noticed how they didn’t waste any energy. We would take a water break or a rest and they would all sit down right away. They didn’t stand. It was all about conservation to them.” Jurek also points out that this focus on efficiency translated into all things for the Tarahumara, from water conservation to their running stride to pacing. “A lot of people think there is some magical secret around the Tarahumara, but it really comes down to simple things like how you use your energy and when you are consuming energy, being in that present moment,” he says. Jurek also notes that the Tarahumara don’t subscribe to the philosophy of “putting time in the bank” for long runs. “As a culture they have to be able to have the energy to run over a canyon after transmitting messages or trading with another tribe,” he says. “Their pace can’t be haphazard, because they don’t have a lot of extra calories to waste.”

2. Work as a team.

McDougall points out that the Tarahumara benefit from running together as a tribe. “Anyone who’s ever joined a running club has already learned one of the most important lessons of the Tarahumara: collaboration makes you stronger and happier,” he says.

The Tarahumara always race as a team, not as individuals. They feed off each other’s energy and camaraderie, but there’s also another benefit: by pacing yourself to the group, you reduce the risk of going out too hard and blowing up. “These days, I run with friends as often as possible and it’s made a tremendous improvement in my mileage and enjoyment,” McDougall said.

3. Run with a contagious joy.

Dana Richardson and Sarah Zentz recently completed a documentary, Goshen, about the Tarahumara and picked up on their love of the sport. “What we noticed when filming the Tarahumara men running the traditional ball race [Rarajipari] and the women running their hoop and arrow race [Ariweta], that for the Tarahumara running is a joyful and sacred experience with a powerful spiritual significance,” says Richardson.

“Their traditional running is about working together in teams, celebrating as a community and honoring one another. Their laughter while running their traditional races was not only contagious, but inspiring. When we came back to the States and examined the faces of people running, we noticed pain, suffering, and unhappiness. I believe we get it wrong firstly by running without having correct form. Therefore, we do experience pain from injuries and loose the joy that can be found in running.”

4. Embrace simplicity.

The Tarahumara don’t rely on GPS watches, heart-rate monitors, pace calculators, detailed training plans or a special shoe that best matches their running stride. Keeping things simple allows them to focus exclusively on running. McDougall contends that most runners today are too focused on the wrong things: the ‘getting’ instead of learning—i.e., getting new shoes, getting into Boston, getting a PR, getting ahead of that other guy on Strava—all that acquire and conquer nonsense. “The Tarahumara treat running as a fine art, something to be learned slowly and perfected over a lifetime,” he says. “The goal isn’t necessarily to become fast; it’s to become good. Artists don’t obsess over speed; they obsess over mastering skills. For runners, that skill is form. The more you learn about moving your body lightly and efficiently, the closer you’ll be to running like the Tarahumara.”